The pectorals sit in the chest and consist of the pectoralis major and minor. Building these muscles will increase your upper body power and improve your definition. Top pectoral exercises involve the use of equipment, free weights and body weight. Paying attention to strict form is the most important factor when performing these exercises. By doing multiple variations, you will maximize your muscle recruitment.
Bench Press
The bench press is a middle chest developer, and you perform it from a face-up position on a flat bench. Begin by grasping the barbell with a wide grip and pushing it off the supports. Slowly lower it down until it is right above your chest, then push it back up in a steady motion. You also have the option of using dumbbells for this exercise. Lower these down to your sides by bending your elbows and push them back up in a steady motion.
Incline Press
The incline press is a good addition to a chest workout to target the upper pecs. Perform this exercise the same way as the regular bench press, except do it on an incline bench. These benches are either fixed at a certain incline or are adjustable. The steeper the incline, the more challenging the exercise will be.
Decline Press
Decline presses work the lower chest and they require a decline bench. Begin by placing your lower legs under the padded supports and lie face up with your body at a declined angle. After grasping the barbell with a wide grip, push it off the supports and hold it straight above you. Slowly lower it down to a point right above your lower chest and push it back up steadily. In similar fashion to flat and incline presses, use dumbbells for a variation.
Pullovers
Pullovers work the chest with one dumbbell. Begin by lying face up on a flat bench and holding the weight vertically with your hands overlapping under one weighted side. Keeping a slight bend in your elbows, lower the dumbbell behind your head in an arcing motion, then move it back to the starting point.
Dips
Dips work the chest and triceps with the aid of a dipping machine. Begin by standing on the lower supports of the machine and placing your hands on the parallel bars. Carefully remove each foot and fully extend your arms. Your body should be suspended in the air at this point. While leaning forward, slowly lower yourself down by bending your elbows. Stop when you feel a good stretch in your chest, then steadily push yourself back up.
Dumbbell Flys
Dumbbell flys work the often forgotten inner pecs, and you can do these on a flat, incline or decline bench. Begin in a face up position and hold the weights above your body with your palms facing each other. Keeping a slight bend in your elbows, slowly lower the weights down to your sides until your upper arms parallel the floor. Push the weights back up steadily and repeat.
Around the Worlds
Around the worlds work the chest with the aid of two dumbbells and a flat bench. Start by lying face up and hold the weights straight behind your head with your elbows slightly bent and palms facing up. Steadily move the dumbbells away from your body, then back toward your body in a circular motion. Once the weights are right above your thighs, squeeze your pecs forcefully for a second. Slowly move the dumbbells back to the starting point and repeat.
Cable Crossovers
Cable crossovers give the pecs a nice squeeze with the help of a cable machine and two single handles. After attaching a handle to a chest-high setting on the pulleys, stand between the weight stacks and grasp a handle in each hand. At this point, your legs should be in a staggered position and your arms should be out to your sides, parallel to the floor with your palms facing down. Steadily push the handles across the front of your body and cross your right hand over your left. Slowly raise the handles back up and push them back down. This time cross your left hand over your right. Raise the handles back up and continue to alternate with each repetition.
Pushups
Pushups work the chest without the use of fitness equipment. Begin in a face-down position on the floor with your hands spaced about shoulder-width apart and feet together. Keeping your abs tight and back straight, push yourself up until your arms are fully extended. Slowly lower yourself down until your chest is right above the floor and steadily push yourself back up.
Isometric Chest Press
The isometric chest press involves limited movement, and you can do it in any location. Sit in a chair or stand up and place your hands palm to palm in front of your stomach. Steadily press them together forcefully until you feel your chest contracting and hold until you become fatigued.
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